Brain Food Supplements- Boost Your Brain

Maintaining brain health is very important and is mostly a deliberate action. You need a lot of self-care to achieve this especially adhering to healthy living and diet. However, not all the foods we eat contain essential nutrients for a healthy brain.

This is where brain food supplements come in. Taking these supplements will promote healthier brains. The question is how do you know the best brain supplements?

We have put together a list of the best brain supplements 2020 in this post. Along with this, we will show you how to choose the right supplements.

What are brain food supplements?

Many people don’t even have an idea that these supplements exist. So it is pointless discussing the best when we haven’t cleared the air about what they are.

Brain food supplements are known in medicine as nootropics. They are drugs or natural supplements that improve brain function and keep it healthy. These supplements boost motivation, memory, alertness, and creativity. They also improve overall cognitive function.

Studies show that nootropics have the power to reduce certain brain function declines related to aging. Now that you know what these supplements are, let’s look at some of the best brain supplements

Nootropics supplements that boost brain health and function

By the time you are done reading this section, you’d be shocked that you knew most of these supplements. You just didn’t know they were nootropics.

Fish Oils

Without an iota of doubt, fish oil supplements are among the most important supplements on the planet. They help us gain access to eicosapentaenoic and docosahexaenoic acids (EPA and DHA respectively). These two acids are omega-3 acids with so many benefits to human health, including brain health.

DHA, for example, plays a key role in ensuring that the function and structure of your brain are intact. It is responsible for close to 25% of all the fat and 90% of omega-3 fats present in brain cells.

EPA, on the other hand, carries anti-inflammatory properties. These help to protect your brain from aging and against damage.

Due to these facts, DHA supplements are known to improve thinking skills, reaction times, and memory. It is important to note that all of these are in already healthy individuals with a low intake of the supplement. Notwithstanding, individuals showing mild brain function decline have also enjoyed some of these benefits.

EPA helps to improve the mood of people suffering from depression. The best dose of fish oil supplements is still under research. However, 1 gram daily is great for brain health.

Resveratrol

This is another important brain food supplement. Resveratrol has antioxidant properties and it occurs in the skin of red and purple fruits. Some of these fruits include blueberries, raspberries, and grapes. You’ll also find this nutrient in peanuts, chocolate, and red wine.

Research suggests that taking this supplement reduces the risk of a deteriorating hippocampus. The hippocampus is associated with brain memory. What does this imply?

If this is the case, taking this supplement slows down brain function decline that comes with aging. A study was conducted with healthy older adults taking 200 milligrams of this supplement daily. The results showed that after 26 weeks, they had a better memory.

Research is still ongoing to find further benefits of resveratrol on humans. You can walk into any medical store to purchase it or just order it online.

Caffeine

Many of us know caffeine but we don’t know that it is one of the best brain supplements 2020. You’ll find caffeine naturally in coffee, tea, and dark chocolate. It is possible to consume caffeine as a supplement but most people don’t see a need to. After all, you can just drink some tea or coffee.

What are the effects of caffeine on the brain? Keeps you on alert by stimulating your brain and CNS (central nervous system). This reduces the feeling of tiredness.

According to a number of studies, with caffeine, you feel a rush of energy. This energy improves memory, general brain function, and reaction times. You can get between 50 and 400 milligrams of caffeine in a cup of coffee.

It is important to note that taking caffeine in excess reduces productivity drastically. It can result in nausea, anxiety, and insomnia.

Phosphatidylserine

This is a fatty compound known as a phospholipid. It is found in the brain. Suggestions tell us that a healthy consumption of phosphatidylserine supplements will help to preserve brain health.

With 100 milligrams thrice daily, you can counter a decline in brain function that comes with aging. People that consume about 400 milligrams daily record better memory and thinking skills.

However, studies are still ongoing to decipher the far-reaching benefits of this supplement on brain function. The bottom line, this supplement will help your memory and thinking skills while avoiding brain function decline.

Acetyl-L-Carnitine

This is an amino acid that your body produces naturally. Why it is one of the most important brain food supplements is that it regulates metabolism and energy production.

When you take acetyl-l-carnitine, you should feel a lot more alert. It will also slow down memory loss related to aging and improve your memory.

This supplement has been tested on animals. The results show that it prevents brain function decline resulting from aging. It also improved learning capacity.

Human studies showed similar results. Also, individuals suffering from mild Alzheimer’s or dementia showed better brain function. Studies are still ongoing to check the results on healthy individuals without any issues with brain function.

Ginkgo Biloba

This brain food supplement is herbal and it is gotten from the Ginkgo Biloba tree. Most people take this supplement to increase brain power.

What is the idea behind this supplement? Many people believe that it increases blood flow towards the brain. As a result, it improves memory and focus, two important brain functions.

Even though many people use this supplement, results show that there have been mixed results. Certain studies record that Ginkgo Biloba reduces brain function decline from aging. Another study shows that it improves thinking and memory skills.

Studies are still ongoing, but one thing is clear. Ginkgo biloba will improve short-term thinking and memory skills while protecting you from brain function decline.

Creatine

Creatine is also a naturally occurring substance. It is also vital to energy metabolism. You can find creatine in muscles and trace amounts in the brain.

Many animal foods also contain this substance such as eggs, fish, and meat. Nevertheless, most people prefer going for supplements.

Creatine has shown great results in improving thinking skills and memory skills. These effects are more pronounced in vegetarians. A study showed between 25% and 50% improvement in vegetarians when they took intelligence and memory tests after creatine treatment.

Individuals who eat meat do not see these benefits. It is probably because they aren’t deficient in this substance. If you don’t eat meat, then you should shop for some creatine supplements for yourself.

How to select the best brain food supplements

So far, we have established one fact in this post. Brain food supplements are very important in maintaining healthy brain function. Since we cannot get all the nutrients we need to achieve this in our foods, we need to take these supplements.

How do you select supplements? There are so many on the market so choosing might be very difficult. We recommend that you stick with those of pharmaceutical grade.

What this means is that you should get supplements from using prescriptions from your physician. This is the best guarantee of quality. However, what do you do when you cannot get pharmaceutical grade supplements? You should go for the highest grade possible.

If you are caught in a fix regarding what the best brain supplements 2020 are, check out the following tips.

  1. Never skip reading labels. When you read labels, you get to see the ingredients used in the supplements. Avoid purchasing products that contain artificial ingredients. One such ingredient is artificial coloring and preservatives. There are also other harmful components like gluten, dairy, corn, or soybeans.
  2. Ask if the product requires refrigeration.
  3. Ensure that the packaging protects the content from light. Light tends to reduce the capacity of these supplements to function. An example of such packaging is amber-colored glass.
  4. Check if the product has a seal of approval. If it is from the United States, then it can any of these three seals:
  • United States Pharmacopeia (USP)
  • NSF International
  • com

Any such seal denotes that the product is pure. This means it lacks lead, arsenic, pesticides, or mercury. All these ingredients are present in supplements without certification.

  1. Be sure that the product container is tamper-proof and vacuum-sealed. This way, you ensure that the product is safe for consumption and has maximum freshness.

You must note that supplements aren’t under the regulation of the FDA. This means you need to carry out personal research before using any supplement. Your best bet is to speak to your physician before purchasing any brain supplements.

Brain Food Supplements-Conclusion

Brain food supplements perform several important functions including improving brain function, memory, and thinking skills. These items are important since we are not able to get all the nutrients we need from our food. Before you choose any supplement, speak to your physician for advice.

Health Benefits of Cucumber

It is not strange to see people refer to cucumber as a vegetable probably because of its looks and uses. Well, you should know at this point that cucumber is a fruit, not a vegetable. In this post, we are more interested in telling you about the health benefits of cucumber.

If you have taken time to study cucumber then you will know about its high nutrient content. It also contains several antioxidants and compounds. All of these properties make it really healthy for consumption.

Cucumbers are beneficial to almost every part of our bodies. No wonder you find people seeking the cucumber benefits for hair or cucumber benefits for skin and so on. Cucumber helps promote hydration and aid weight loss among other benefits.

Benefits of cucumber

You must have heard people tell you over and over how good it is to eat cucumbers or take cucumber juice. This is because this fruit is full of so many health benefits. let’s share some of these benefits with you in this section of this post.

Contains a high amount of nutrients

While cucumbers have low-calorie content, they contain a lot of vitamins and minerals. Let’s give you an example to show you how much nutrients are present in cucumber. Let’s say you take an 11-ounce (300-gram) raw cucumber that is unpeeled, these are the nutrient contents:

  • Calories: 45
  • Total fat: 0 grams
  • Carbs: 11 grams
  • Protein: 2 grams
  • Fiber: 2 grams
  • Vitamin C: 14% of the RDI
  • Vitamin K: 62% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 13% of the RDI
  • Manganese: 12% of the RDI

Even though this is a whole a cucumber, the usual serving is about a third of this. What this means is that you will be getting one-third of these nutrients for each serving of cucumber. In addition to this, cucumbers are very high in water content. As a matter of fact, 96% of a cucumber is made up of water.

The best way to maximize the nutrients present in cucumbers is to eat them unpeeled. When you peel cucumbers, you reduce the fiber content, mineral content, and vitamin content. In other words, to get all the nutrients present in cucumbers, eat everything including the peel.

Contains lots of Antioxidants

Oxidation forms highly reactive atoms carrying unpaired electrons. These electrons are known as free radicals which is why we need antioxidants. Antioxidants are molecules that are instrumental in blocking oxidation. When the body accumulates free radicals it leads to different kinds of chronic illnesses.

As a matter of fact, oxidative stress is a result of the accumulation of free radicals. This condition is highly associated with lung, heart, and autoimmune diseases. It is also associated with cancer.

One of the best ways to meet your body’s antioxidant requirements is by eating lots of vegetables and fruits. Cucumbers happen to be one of the richest fruits when it comes to antioxidant content. This implies that eating cucumber will save you from the risk of these unwanted health conditions.

Several studies have shown that eating cucumber in different ways will help increase an individual’s antioxidant content. Some of the antioxidants present in cucumbers include tannins and flavonoids. This is one of the major health benefits of cucumber, saving you from unwanted health conditions.

Promotes Hydration

Water plays a very important role in your body’s metabolism. Without water in the body, a lot will go wrong. For example, your blood is made up of more than 70% water. When you are dehydrated, you can guess what will happen.

Water ensures that the body regulates the temperature efficiently and is able to transport nutrients and oxygen to different organs. Drinking water and other liquids help to meet most of our water needs. However, this is not enough, you need a lot more water in your system on a daily basis. Fruits and vegetables are great sources of water for human processes.

Since cucumbers are made up of 96% water, they are perfect for keeping you hydrated. Eating cucumbers will help meet your daily hydration needs.

Aids weight loss

This is one of the most popular health benefits of cucumber. There are several ways eating cucumber can make you lose weight, we will one of these below.

Firstly, cucumbers have low-calorie content. For example, one serving of 104-grams contains only 16 calories. As a matter of fact, the calorie content of a whole cucumber is 45 calories which are very low. What this implies is that you can eat a lot of cucumbers and not be worried about gaining weight.

You can use cucumbers in a variety of ways. From adding flavor and freshness to salads and sandwiches to being used as a side dish, it is the perfect replacement for high-calorie foods.

Like we told you earlier, cucumbers contain lots of water. As you know, water is a primary ingredient of the weight loss process. You shouldn’t also forget the fact that the cucumber peel contains lots of fiber. Eating this ensures that you stay full for longer periods. The less frequently you eat, the easier it is to lose weight.

Helps to lower blood sugar

High blood sugar levels result in diabetes and several other health conditions. This is why you need to strive to lower blood sugar. According to several studies, cucumbers are very potent in this regard.

Asides reducing blood sugar, cucumber also helps to reduce oxidative stress and any other complication arising from diabetes. While most of the experiments carried out in the lab have been on animals, more research needs to be done with humans. This is necessary to state clearly how cucumbers reduce blood sugar in humans even though it is clearly possible.

Promotes regularity in bowel movements

Did you know that eating cucumbers regularly will help improve and regularize your bowel movement? One of the major causes of constipation and irregular bowel movement is dehydration. This is because it alters the water balance of the body making it difficult to pass stool.

Cucumbers are basically made up of water so they keep your hydration levels up. With this, you can be sure that your bowel movement and stool consistency will be better. This way you can avoid constipation and maintain the needed regularity.

Another reason why cucumbers regularize bowel movements is that they contain lots of fiber. Fiber is known to improve bowel movement. In fact, pectin, which is present in cucumbers is the key fiber for this purpose.

Easy to add to most diets

Cucumbers are known for their mild but distinct flavor that is subtly refreshing and crisp. This is why many people find it pleasant to add cucumbers to almost everything they eat. You can add them to sandwiches and salads.

Another way to eat cucumbers is by eating them raw as a snack. On the other hand, you can pair cucumbers with olive oil, hummus, salad dressing, and salt. This gives you a new and unique flavor.

Adding cucumber to your diet requires a bit of creativity. Here are some dishes you may consider:

  • Baked Cucumber Chips
  • Quick Pickled Cucumbers
  • Thai Cucumber Salad
  • Strawberry, Lime, Cucumber and Mint-Infused Water
  • Cucumber and Mint Sorbet
  • Cucumber Goat Cheese Grilled Cheese

Enhances the skin

Have you been in the dark about cucumber benefits for skin? At this juncture, you should know that cucumbers have a soothing effect on the skin. Cucumbers contain lots of water and vitamins which are great for the skin. They also contain caffeic acid, a chemical with anti-inflammatory capabilities.

This combination is known to soothe the skin, reduce irritations, and reduce swellings too. When you go to the spa, you will notice that cucumbers are used especially for the skin around the eyes.

Combat bad breath

One of the major reasons why we have bad breath is the action of bacteria of trapped food in our mouths. The more you chew on cucumber, the more of the water content spills into your mouth. This helps to rinse the mouth and rid it of all these little food particles.

Reduces the risk of cancer

Cucumbers contain lignans, a natural substance needed by the body. When you eat cucumbers, the bacteria present in the digestive tract work on the lignans. The lignans are converted into compounds that in turn bind to estrogen receptors.

As a result of this, they protect the body against cancers that are estrogen-related. Some of these cancers include ovary, breast, prostate, and uterus.

Promote bone health

Cucumbers are abundant in vitamin K content. As you know, vitamin K is very important for the development of bone health. A cup of cucumber still carrying its peel provides you with 20% of the total vitamin K requirement you need daily.

What this implies is that eating lots of cucumbers ensures that your bones remain healthy. It also protects you from osteoporosis as well as risks of fracture.

Health Benefits of Cucumber – Wrap Up

Cucumbers are refreshing and versatile, they are also highly nutritious. In this post, we have shown you the different health benefits of cucumber. Did we leave anything out? Share them with us in the comments section.